Meat Loaf

Serves 7 210-gram servings
Prep time
Cook Time
1h 25m

You know you are eating comfort food when you sit down to meat loaf and mashed potatoes.  We like this recipe and make little changes to it.  Hope you enjoy this.

Here is the original recipe:  Meat Loaf



  • 1 Tablespoon
    Olive Oil
  • 250 Grams
    onions, chopped (23g carbs, 4g fiber)
  • 136 Grams
    red pepper, chopped (8g carbs, 3g fiber)
  • 1/2 Teaspoon
    dried thyme
  • 2 Teaspoons
    kosher salt
  • 1 Teaspoon
    black pepper
  • 3 Tablespoons
    Worcestershire sauce (9g carbs, 0g fiber)
  • 1/3 Cup
    chicken broth
  • 1 Tablespoon
    tomato paste (1g carbs, 0g fiber)
  • ground meat (0g carbs, 0g fiber)
  • 1/2 Cup
    plain dry bread crumbs (40g carbs, 2g fiber)
  • large eggs
  • 2 Tablespoons
    ketchup (2g carbs, 0g fiber)


  1. Preheat oven to 325 degrees

  2. Heat the olive oil in a medium pan. Add onions, red pepper, thyme, salt and pepper. Cook over medium-low heat, stirring occasionally, for about 10 minutes until the onions are translucent.

  3. Take the pan off the heat and add Worcestershire sauce, chicken stock and tomato paste. Put the pan back on the stove and cook for a moment. Let the mixture cool down.

  4. Combine ground beef, onion mixture, bread crumbs and eggs in a large bowl and mix with your hands (you can use a fork, but it's best to get in there and just mix it well). Shape into a loaf on aluminum foil spread on a baking pan.

  5. Spread 2 Tsb ketchup over the top of the loaf. Bake for 1 1/4 hours. The internal temperature should be 160 degrees and the meat loaf should be cooked throughly.

Nutrition: Per 210 gram servings: 166 calories, 12 grams carbs, 1 gram fiber, 11 grams net carbs


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